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While a well-balanced diet is the best way to ensure you’re getting the nutrients you need to support your body, sometimes there are gaps to be filled — that’s where supplements come in. Supplements are known for providing your body with important nutritional benefits that you can’t always gather from food or your environment, an addition which can be helpful in maximizing your overall health. However, the caveat to supplements is that not all of them are actually good for you. A medical expert weighs in on which supplements to avoid, and which ones should be taken with caution.
Calcium
The first supplement which should be taken with care, according to Benjamin Todd Thatcher, Chief Medical Officer at Valley Behavioral Health, is calcium. While calcium is valuable for increasing bone strength, Thatcher notes, “In the aged body, calcium affects the artery walls instead of making the bones stronger, which in turn can lead to heart disease.” If you’re concerned about your heart health at all, speak to your doctor before including calcium or any supplement into your diet.
Vitamin C
Vitamin C, which can be found naturally in citrus fruits and kale, is a wonderful nutrient that can help repair tissue in the body and boost your immune system to aid in illness prevention. However, Thatcher warns, “Excess intake in [Vitamin C] can also lead to the risk of kidney stones. It is advisable to take it with moderation.” As with all good things, moderation is key, so check to see how much Vitamin C you actually need before inhaling your gummy vitamins.
Multivitamins
Multivitamins claim to provide a wide range of nutrients in order to fill any gaps within your diet and treat any deficiencies. But Thatcher warns that they are largely synthetic, and you would be better off getting your nutrients through a higher intake of vegetables instead. A study for Johns Hopkins determined that while many people depend on multivitamins to support their health, there has been no research to show that multivitamins actually reduce risk of disease or cancer, nor does it help support your mental health in any way.
Fish Oil
Fish oil, which is loaded with Omega-3, is said to provide your body with fatty acid which protects your heart health and aids in brain function. And while fatty acid is good for your body in moderate doses, fish oil supplements may not be the best means of consuming this nutrient. Thatcher explains that in excess, fish oil can lead to stomach bleeding, as well as nausea and other digestion issues. A study for Harvard Medical School notes that it’s best to try to get your fish oil from actual fish, rather than a supplement, for maximum benefit.
Vitamin D
This supplement is most commonly taken to improve the strength of your teeth and bones, claiming to prevent osteoporosis and consumed in supplement form because it is extremely difficult to get enough in your diet. But while the benefits sound promising, studies have emerged suggesting that low doses of Vitamin D may not actually prevent bone breakage, and high doses can have an adverse effect on your kidney, causing muscle and abdominal pain, as well as even potentially raising your risk of stroke.
Physician, scientist and author, Dr. William W. Li, MD explains, "If you take too much Vitamin D, it can cause a problem called ‘hypervitaminosis D’ which leads to the buildup of calcium in your body. Too much calcium can cause bone pain and kidney stones which may require medical treatment." However, he notes that as a Vitamin D deficiency is common, if you need to depend on the supplement, make sure to stay within the daily dosage, between 600-800 IU (internation unit) per day.
While supplements can be fantastic to fill in the holes of your diet, you’re better off trying to diversify your meals before you look towards the alternatives. Your body will always be better off getting the most natural form of a nutrient, so if you’re considering adding a supplement into your routine, it’s best to check with a doctor first to make sure you won’t be doing more harm than good.
